Originating from the idyllic village of Pioppi in southern Italy, dubbed the ‘world’s healthiest village,’ the Pioppi diet offers a pathway to longevity and vitality, with residents frequently living up to 100 years. Despite their love for bacon and chocolate, the villagers’ consumption of vegetables, oily fish, and nuts is believed to shield them from heart disease and type 2 diabetes.
To adapt the Pioppi diet for the average urban dweller, cardiologist Dr. Aseem Malhotra and former athlete Donal O’Neill have crafted a seven-day meal plan, drawing from the principles of the Mediterranean diet, which UNESCO has recognized and protected. Here’s a glimpse into the Pioppi diet plan:
Day 1:
- Breakfast: Start the day with a tablespoon of apple cider vinegar followed by eggs.
- Lunch: Fresh salad with olive oil and grilled salmon.
- Dinner: Mediterranean-style vegetable stew with chickpeas and a drizzle of olive oil.
Day 2:
- Breakfast: Yogurt with mixed berries and nuts.
- Lunch: Wholegrain pasta with tomato sauce and grilled vegetables.
- Dinner: Grilled chicken with roasted vegetables and a side of quinoa.
Day 3:
- Breakfast: Omelette with spinach, tomatoes, and feta cheese.
- Lunch: Greek salad with olives, cucumber, feta cheese, and olive oil dressing.
- Dinner: Baked cod with ratatouille and a sprinkle of fresh herbs.
Day 4:
- Breakfast: Porridge made with oats, almond milk, and topped with sliced banana and honey.
- Lunch: Wholegrain wrap filled with hummus, grilled vegetables, and mixed greens.
- Dinner: Beef stir-fry with broccoli, bell peppers, and brown rice.
Day 5:
- Breakfast: Scrambled eggs with smoked salmon and avocado.
- Lunch: Lentil soup with crusty wholegrain bread.
- Dinner: Grilled shrimp with asparagus and quinoa salad.
Day 6:
- Breakfast: Greek yogurt with honey and mixed nuts.
- Lunch: Tuna salad with mixed greens, cherry tomatoes, and balsamic vinaigrette.
- Dinner: Vegetable curry with chickpeas and brown rice.
Day 7:
- Breakfast: Wholegrain toast with mashed avocado and poached eggs.
- Lunch: Caprese salad with fresh mozzarella, tomatoes, basil, and olive oil.
- Dinner: Grilled lamb chops with roasted vegetables and couscous.
The Pioppi diet emphasizes the consumption of olive oil for heart health, starting the day with apple cider vinegar, and incorporating eggs as a protein source. Intermittent fasting is recommended, restricting the eating window to eight or nine hours daily, and red wine is allowed in moderation, provided it is of good quality.
